How much should YOU exercise?

We hear it all the time: exercise is good for us, but with so much information out there, it can be confusing to know exactly how much and what kind of physical activity we truly need. Let's break down the weekly exercise recommendations.

The Core Formula for Adults: Aerobic Activity + Muscle Strengthening

For substantial health benefits, the Physical Activity Guidelines for Americans recommend a combination of aerobic (cardio) and muscle-strengthening activities each week.

1. Aerobic Activity:

  • At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity.

    • Think of activities where your heart rate and breathing are noticeably elevated. You should be able to talk, but not sing. Examples include:

      • Brisk walking (like you're trying to make an appointment)

      • Water aerobics

      • Cycling on level ground or with a few hills

      • Playing doubles tennis

      • Pushing a lawnmower

     

  • Or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity.

    • These activities will cause you to breathe hard and fast, and your heart rate will go up quite a bit. You'll likely only be able to say a few words without pausing for breath. Examples include:

      • Jogging or running

      • Swimming laps

      • Cycling fast or on hills

      • Playing singles tennis

      • Playing basketball

     

  • Or an equivalent combination of moderate- and vigorous-intensity aerobic activity. 

Key Takeaway: Spread this activity throughout the week! Instead of one or two long sessions, aim for regular activity on most days. Even short bursts of 10 minutes can add up and provide benefits. More activity beyond these recommendations generally leads to even greater health benefits.

2. Muscle-Strengthening Activities: Build and Maintain Strength!

In addition to aerobic exercise, adults should also engage in muscle-strengthening activities:

  • On 2 or more days a week.

  • These activities should work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).  

  • The intensity should be moderate or greater. Aim for at least one set of 8-12 repetitions per exercise, though two or three sets can provide even more benefits.

  • Examples include:

    • Lifting weights (dumbbells, barbells, weight machines)

    • Working with resistance bands

    • Exercises that use your own body weight for resistance (e.g., push-ups, sit-ups, squats, lunges)

Important Note: Move More and Sit Less!

A crucial message in the guidelines is to reduce sedentary behavior. Even if you're meeting the exercise targets, spending long hours sitting can negatively impact your health. Get up and move throughout the day whenever possible. Some physical activity is always better than none.

Making it Work for You:

  • Start slow and build up: If you're new to exercise, begin with shorter durations and lower intensities, gradually increasing as you get fitter.

  • Choose activities you enjoy: You're more likely to stick with an exercise routine if you find it fun.

  • Break it up: Don't have a 30-minute block? Three 10-minute walks are just as effective.

  • Be consistent: Aim for regular activity throughout the week.

  • Listen to your body: It's okay to take rest days when needed.

By incorporating these recommendations into your weekly routine, you can significantly improve your physical and mental health and boost energy levels!

Talk soon,

Dr. Sandra and Team